Get going in the great outdoors

When your child hits grade school, you're left with a narrow window of time in late afternoon when you or her after-school child care provider can encourage your child to exercise. And at this age screen time can compete for her attention.

One of the best ways to make sure that your child gets all the exercise she needs is to head outside, says David Bernhardt, a sports medicine pediatrician at the University of Wisconsin in Madison.

Kids tend to run, climb, hop, skip, and jump much more in the great outdoors than they do when stuck inside. And kids this age are even more likely to do those things if they have a friend along, since doing activities with peers is all-important now.

So scout out some safe outdoor play places for your child, and bring along a buddy or two plus bats, balls, and bikes (don't forget the helmets), jump ropes, scooters, and skateboards. And keep an eye on them as they race around together. If your child is in an after-school child care program, make sure exercise is a regular part of the schedule.

Set a good example

You probably already know that what you say has an impact on how your grade-schooler talks, and that what you eat affects her diet. The same goes for exercise: Your child's future fitness and activity level are influenced by how you spend your spare time, says Bernhardt.

So when you can, walk to school, the shops, the library, or a friend's house rather than piling into the car.

At home, take the time to do yoga stretches or a dance workout – and encourage her to join in. If she sees you keeping fit, she's more likely to develop this healthy habit too.

Exercise together

Build in some time each day to exercise together – just as you try to have a family meal and keep a bedtime routine. Even venturing out after dinner for a walk to search for stars or chase fireflies counts. What's most important is that you come up with a game plan that works for your family.

On the weekends, make sure some family outings are active ones (for instance, swimming at the town pool, sledding in the park, or riding on a bike trail) instead of sedentary ones, such as taking a drive. Head to the beach to comb for hidden treasures, or hike a nearby nature trail and keep an eye out for curious creatures.

Any activities that also promote free play – such as tag, kick ball, or Marco Polo at the – are excellent ways to weave exercise in.

Support your child's favorite sport

Researchers have found that children whose parents actively encourage their physical pursuits – by driving them to soccer practice, say, and cheering them on – are much more likely to stick with these activities than kids whose parents show little enthusiasm. It doesn't matter whether the activity is swimming, ice-skating, or shooting hoops: The important part is that you encourage the exercise.

The focus at this age, though, should be making fitness fun and developing skills – not producing future Olympians or beating the other team. You don't want to pressure your child to perform or force her to do a sport she doesn't like. Both strategies almost always backfire, and you risk turning her away from physical activity altogether.

Whether your child chooses an organized sport, which can teach leadership and teamwork skills along with improving overall fitness and motor skills, or a solo pursuit, which can also foster self-sufficiency, the goal should be helping your child find an exercise routine she'll enjoy.

"Competition should be discouraged at this age," says Bernhardt. "If your youngster enjoys the peer relationships and social aspects of team sports, though, take advantage of this as a way to promote fitness and exercise."

Family fitness vacations

Make your travel plans with physical activity in mind. Look for family-friendly vacation spots that make exercise easy.

Find a cabin by a lake, for instance, that includes a canoe to paddle in, a rope to swing from, and some biking trails to explore. Plan a summer beach getaway to the shore so you can swim, sail, or boogie board together. Or take a winter break in the snow and go sledding, snow boarding, or cross-country skiing.

Holiday camps that teach new skills – such as horseback riding, cross-country skiing, or roller blading – are also a fun way to get your grade-schooler going.

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